Comparing Nutrients in 1 kilogram Frozen Whole Wheat Chapati Bread VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Boiled Carrots	Recommended Dietary Allowance
Energy	103% 2990kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	355% 461g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	47.6% 34.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.72% 2.7g	4.97% 3.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3g	% 4g	g per day for Men 19-50 years
Sucrose	% 4g	% 27g	g per day for Men 19-50 years
Fiber	255% 97g	79% 30g	38g per day for Men 19-50 years
Protein	140% 78.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.7% 5.5mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Boiled Carrots	Recommended Dietary Allowance
Calcium	36% 360mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	275% 22mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	760% 17.5mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	226% 1580mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	484% 266μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.58% 354g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Whole Wheat Chapati Bread vs Boiled Carrots:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 6.8 times more Vitamin B1, 4.1 times more Vitamin B2, 7.1 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin C, 1.9 times more Vitamin E and 4.2 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Whole Wheat Chapati Bread vs Boiled Carrots:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 13.5 times more Copper, 6.5 times more Iron, 5.6 times more Magnesium, 11.3 times more Manganese, 5.3 times more Phosphorus, 38 times more Selenium, 5.1 times more Sodium and 7.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Water than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Boiled and Drained Carrots have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 8.5 times more Energy, 51.1 times more Fat, 110.4 times more Saturated Fat, 30 times more Omega 3, 8.4 times more Omega 6, 5.6 times more Carbohydrate, 3.2 times more Fiber and 10.3 times more Protein than Boiled and Drained Carrots.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Boiled and Drained Carrots have similar amounts of Sugars per 1 kg.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.